Spark CrossFit – Weightlifting & Barbell

Warm Up and Skill

– 750/600m Row or 1.0/.8mile Bike

– Joint Prep

– Barbell Warm-up


Welcome to a new cycle! For this first 6 weeks, we will alternate:

– Snatch variations in weeks 1, 3, and 5 and Clean & Jerk variations in weeks 2, 4, and 6

– Strength work between pressing, pulling, and squatting

– Accessory work with a focus on core stabilization and functional mobility

Work hard to develop good habits to build a solid foundation for when we crank up the intensity toward the end of the year! TECHNIQUE IS EVERYTHING!

A: High Hang Clean & Jerk (3+3)

15min to build to a 3RM

Setup: Deadlift the bar to the power position (Vertical torso, knees bent). USING NO WIND-UP (dip/drive), violently extend hips, knees, & ankles, then pull yourself under the bar.

This reads: 3 Hang Cleans, THEN 3 Jerks

Draw a line on the floor and line up with it for each rep. JUMPING FORWARD WILL BE CONSIDERED A MISSED LIFT. Having to take a small step forward to save a lift is ok.

Strength Work

B: Bench Press (5×5)

Give athletes 5-6min to build, then start a 2min clock

Goal: 75-85% of your best Power Clean across all 5 sets

Strength Accessory & Core

C1: DB/KB Front Rack Rear Foot Elevated Spilt Squats; 3×8/leg

C2: Bird Dogs; 3×8/side

C3: Hollow Rocks; 3x30sec